Potato Crusted Mahi

Gluten Free
Health score
36%
Potato Crusted Mahi
44 min.
1
473kcal

Suggestions

Ingredients

  • 0.3 ounce butter softened
  • 0.5 tablespoon herb butter 
  • cloves garlic 
  •  lemon wedges for garnish
  • tablespoons garlic lime broth 
  • 12 ounce mahi fillet 
  • sprig parsley for garnish
  • teaspoon parsley leaves chopped
  • ounce potato pearls 
  • serving salt and pepper black freshly ground
  • 0.5 ounce fried spinach 
  • tablespoons white wine 

Equipment

  • bowl
  • frying pan
  • oven
  • pie form

Directions

  1. Preheat the oven to 250 degrees F.
  2. In a medium bowl, mix the potato pearls with the butter, parsley, and salt and pepper, to taste. Set aside.
  3. Preheat a flat-top griddle or medium skillet over medium-high heat. Season the mahi fillet with the herb butter, salt, and pepper. Top the fillet with the potato pearl mixture.
  4. Place the fish on the hot griddle, with the potato pearl side down. Sear on each side until golden brown.
  5. Place the fillet in a non-reactive pie pan, and then add 3 tablespoons lime broth, 2 tablespoons water, and the white wine.
  6. Place the pan in the oven, and bake for 8 minutes.
  7. Remove fish to a large serving bowl with the roasted garlic and remaining lime broth. Top with the fried spinach, and garnish with the lemon and parsley sprig.

Nutrition Facts

Calories473kcal
Protein58.4%
Fat28.27%
Carbs13.33%

Properties

Glycemic Index
414.25
Glycemic Load
5.97
Inflammation Score
-9
Nutrition Score
34.885216878808%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
3.84mg
Hesperetin
12.88mg
Naringenin
0.82mg
Apigenin
2.37mg
Luteolin
0.46mg
Kaempferol
1.19mg
Myricetin
0.55mg
Quercetin
1.31mg

Nutrients percent of daily need

Calories:473.48kcal
23.67%
Fat:14.06g
21.64%
Saturated Fat:7.92g
49.52%
Carbohydrates:14.92g
4.97%
Net Carbohydrates:12.6g
4.58%
Sugar:1.49g
1.66%
Cholesterol:278.63mg
92.88%
Sodium:408.26mg
17.75%
Alcohol:3.09g
100%
Alcohol %:0.82%
100%
Protein:65.38g
130.75%
Selenium:126.85µg
181.21%
Vitamin B3:21.37mg
106.83%
Vitamin B6:1.7mg
84.84%
Vitamin K:88.68µg
84.45%
Phosphorus:548.23mg
54.82%
Potassium:1749.11mg
49.97%
Vitamin A:2401.65IU
48.03%
Vitamin C:30.49mg
36.96%
Vitamin B12:2.07µg
34.42%
Magnesium:130.05mg
32.51%
Vitamin B5:2.84mg
28.42%
Iron:5.08mg
28.23%
Manganese:0.53mg
26.44%
Vitamin B2:0.31mg
18.13%
Folate:55.33µg
13.83%
Zinc:1.99mg
13.26%
Copper:0.26mg
12.8%
Calcium:114.28mg
11.43%
Vitamin B1:0.15mg
9.84%
Fiber:2.32g
9.28%
Vitamin E:0.71mg
4.7%